By Melinda Maryniuk, MEd, RD, CDCES
No question about it – everything costs more lately, including groceries. At a glance, it may seem that healthy foods cost the most, and less-nutritious foods cost the least. However, with a little planning, you can enjoy a variety of good-for-you foods that are also tasty… and keep within your food budget. Here are a few tips and recipes!
Plan Ahead
- Plan your weekly meals ahead of time. Get into a routine by having themes: for example, Meatless Monday, Taco Tuesday, Chicken Wednesday, etc.!
- Make a shopping list… and stick to it. This can help you avoid impulse buys.
- Build your menu for the week based on the weekly specials in the circular and use your coupons.
- Keep a list of what you have in your freezer – and use it!
- Try online shopping – you generally spend less as there are fewer impulse buys.
Avoid Food Waste
It is estimated that the average family of 4 tosses out $1,820 worth of food each year. Here’s how to cut down on that:
- Use clear storage containers so you can see what you have.
- Make a plan for using leftovers. (If you don’t like leftovers, it’s possible to re-purpose dinner leftovers for lunch the next day– for example, adding a few eggs to greens for a frittata, or using leftover rotisserie chicken for sandwiches.)
- Have some “kitchen sink” recipes – such as a stir-fry that is great for using leftovers and combinations of veggies.
- Shopping more often with a smaller list generally saves money (and there is less waste) than shopping less frequently and buying more.
Recipe idea: Saucy Stir-Fry (see below)
Expand Your Options
- Canned beans are very inexpensive and there are many varieties. They are a great source of protein and fiber to add to soups, salads, stir-fries and grain bowls.
- Keep canned fish in your pantry. Salmon and mackerel are both great sources of heart healthy omega-3 fats.
Recipe idea: Salmon Patties (see below)
Meal Prep!
- Ready-to-eat items generally cost more. Build in a little time and get chicken with the skin on. Remove it yourself and save money.
- Buy the “family size” packages of meats and fish and divide them up into meal-size portions for freezing.
- Buying foods in larger quantities (by shopping at Costco or Sam’s Club, for example) can also save money. Cooking large batches of meals means you can freeze some for later and save yourself time, too!
Recipe idea: Oven-Baked Greek Chicken Thighs (see below)
Eat Plant-Based Meals
- Meat is usually the most expensive item at the store, so aim for more plant-based entrees.
- Try tofu as a low-cost meat alternate. Make sure you buy the right kind of tofu for the recipe (usually firm or extra-firm) and (for most dishes) press as much liquid out as you can.
- Use smaller amounts of meat. The amount of meat that is about the size of a deck of cards (3 oz) provides plenty of protein and nutrition.
Recipe idea: Vegetarian Chili (see below)
Compare Costs
- Check out the chart below comparing costs of popular protein foods. You might be surprised!
- Find the store that has the best prices – even if it means you have to drive a bit farther.
- As much as possible, cook at home. Homemade pizza is less than half the cost of having pizza delivered.
Recipe idea: Roasted Red Pepper Skillet Pizza (see below)
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RECIPES
1. Saucy Stir Fry
Great for using leftover protein and veggies.
Serves 4 | 327 cal per serving
Sauce: Broth, low-sodium soy sauce, honey, sesame oil, ginger, garlic, cornstarch (add heat if desired).
Stir Fry: Oil, 1 lb protein, 6 cups veggies, brown rice.
Directions: Mix sauce. Brown protein in oil and set aside. Stir-fry veggies until crisp-tender, return protein, add sauce, cook 2–3 minutes until thickened. Serve over rice.
2. Salmon Cakes
Affordable and pantry-friendly using canned salmon.
Serves 2 | 246 cal per serving
Ingredients: Canned salmon, eggs, mayo, Dijon, garlic, green onion, herbs, oil.
Directions: Mix all ingredients, form patties, and pan-fry in oil ~3 minutes per side until crispy. Serve plain or on a bun.
3. Oven-Baked Greek Chicken Thighs
Juicy, flavorful chicken using a yogurt marinade.
Serves 4 | 353 cal per serving
Ingredients: Chicken thighs, Greek yogurt, olive oil, lemon zest/juice, garlic, Italian seasoning, salt, pepper.
Directions: Marinate chicken at least 15 minutes. Bake at 425°F for 20–25 minutes until cooked through.
4. Vegetarian Chili
Flexible, hearty, and veggie-packed.
Serves 8 | 179 cal per serving
Ingredients: Oil, onion, carrots, bell pepper, zucchini, garlic, chili powder, cayenne, beans, tomato sauce, diced tomatoes.
Directions: Sauté veggies, add remaining ingredients, bring to a boil, then simmer 30–40 minutes.
5. Skillet Pizza with Roasted Red Pepper Sauce
Easy, customizable pizza with big flavor.
Serves 5 | 272 cal per slice
Ingredients: Whole-wheat dough, roasted red peppers, olive oil, garlic, spinach, mozzarella, goat cheese, basil.
Directions: Preheat skillet and oven to 450°F. Blend sauce ingredients. Add dough to skillet, top with sauce and toppings, bake 15–20 minutes until crust is browned.
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